Open for business and the energy is strong 
Here is an updated pic… Mural is almost complete and the new rig comes in tonight. Come check us out.
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Shoulder Press 5-5-5-5-5 reps
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Run 400M
50 Air Squats
Run 400M
40 AbMat Sit-ups
Run 400M
30 Push-ups
Run 400M
20 Burpees
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Reminder, Gym will be closed to complete the move. 9am Start
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2012 CrossFit Games Regional: Individual Event 2
For time:
Row 2000 meters
50 One-legged squats, alternating
225 pound Hang clean, 30 reps
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Warm-up
then
Mandatory 10min skills
On the 10min clock, practice something you suck at
(Double Unders, Snatch, Muscle-ups, Kipping, etc)
then
Donkey Kong
21-15-9 reps of:
Burpees
Kettlebell Swings 53/35″
Box Jump – 24/20″
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For those who haven’t seen it, here is a sneak peek of the new space…. I don’t know about you but I am sure I will snatch more there.
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“J.J.”
For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up
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Bench press 3-3-3-3-3 reps.
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